What Happens to Your Body When You Drink Black Coffee Every Day ...Saudi Arabia

For many Americans, a morning isn’t complete without a steaming cup of coffee. And for some, it’s best served black, without any milk or sugar.

Black coffee drinkers are often stereotyped as exhausted or sleep-deprived, but some people simply enjoy the bold, bitter taste. Depending on the roast, black coffee can even have rich hints of fruit or chocolate, offering more complexity than you might expect. The boost in energy is just an added perk!

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But black coffee does more than just wake you up. Over time, it can have several health effects on the body. Some are good and some not-so-good, depending on how much you drink daily.

So, how exactly does your favorite morning drink affect your body? We asked the experts to spill the beans.

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Let's start with the most obvious: Coffee increases energy levels and reduces fatigue, and black coffee is the most invigorating because of its high caffeine content.

That's because caffeine blocks adenosine, a brain chemical that promotes sleepiness and relaxation, from binding to receptors and activating its effects. The caffeine content of a medium (12-ounce) black coffee can range from 170 to 255 milligrams, compared to the 136 milligrams typically found in a coffee with milk and sugar.

Related: What Happens If You Drink Multiple Cups of Coffee Daily

2. It can reduce your risk for multiple chronic diseases

Drinking a cup of coffee each day might do more than just boost your energy. It could also help protect against certain types of cancer, especially colorectal cancer.

Research shows that drinking one or two cups daily can lower the risk of developing colorectal cancer by 26%. Another study found that drinking four cups a day reduced the risk by 32% compared to those who drank fewer than two cups. It was also linked to a lower risk of dying early among people who drank between three and five cups a day.

Black coffee may also help protect against other chronic diseases. "Drinking coffee may help combat oxidative stress and reduce inflammation thanks to its polyphenol content," says registered dietitian Victoria Whittington, RDN. Polyphenols are plant compounds with antioxidant properties that protect cells from damage. "Lower levels of inflammation are linked to lower risk of chronic diseases like heart disease and type 2 diabetes."

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Research also points to coffee’s heart-health benefits. An observational study of nearly 450,000 middle-aged adults found that drinking two to three cups of coffee per day was associated with a lower risk of heart disease and longer overall lifespan compared to those who didn’t drink coffee at all.

Scientists are also studying whether coffee could help lower the risk of dementia. One study found that adults with high blood pressure who drank one cup daily had a lower risk of developing dementia. However, the Alzheimer's Society notes that the research is still mixed: Some studies show small protective effects, while others find no clear link between coffee intake and dementia risk.

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That burst of energy you feel after drinking black coffee isn't just in your head. "Black coffee contains stimulant caffeine that boosts mental alertness and helps improve focus in most people," says Shawn George, DO, an internal medicine physician at Yorktown Health.

Specifically, caffeine keeps you alert by blocking adenosine, a chemical in the brain that promotes sleep. This leads to increased activity in areas of the brain responsible for decision-making, attention and other cognitive functions. Brain imaging studies also show that caffeine reduces activity in brain networks linked to passive or daydreaming states, helping you stay more focused.

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4. It can help you burn fat

One benefit of drinking black coffee is that it avoids the extra calories from added sugars and creamers, says Catherine Metzgar, PhD, RD, a nutrition scientist and registered dietitian at Virta Health: "Depending on how many cups one drinks a day, this can add up."

Black coffee can also give your metabolism a short-term boost by increasing fat oxidation, helping the body break down fat, says Dr. George. She adds that drinking black coffee may sometimes suppress appetite, which could help prevent overeating.

That said, Dr. George cautions that relying on black coffee alone to lose belly fat isn’t an effective weight loss strategy. Whittington agrees, noting that while black coffee can slightly increase metabolism and improve exercise performance, it’s not a magic solution for losing abdominal fat.

Related: The 3 Daily Habits Sabotaging Your Belly Fat Loss

Drinking black coffee can help prevent mouth infections, according to Dr. Sandip Sachar, DDS, a general and cosmetic dentist at Sachar Dental. While unexpected, it makes perfect sense: Coffee contains antioxidants that can help prevent bacterial growth in the mouth.

"Particuraly, streptococcus bacteria, which are the primary bacteria that are responsible for tooth decay. Of course, this only applies to drinking black coffee without added sugar or cream. Sugar and cream would negate any positive effect, as they are excellent sources of nutrients for bacterial growth," Dr. Sarchar explains.

"Hydrating the mouth also helps prevent bacterial growth," she adds. "And finally, all liquid consumption washes away food particles that can act as nutrients for harmful bacteria."

Related: Genius Trick To Help Bad Breath, According to Dentists

6. It can stain your teeth

On the other hand, black coffee is acidic, meaning it's not exactly great for your tooth enamel. Dr. Sachar says the acidity of black coffee ranges from 4.85 to 5.10. "Acid causes erosion of tooth enamel and can lead to increased tooth decay," she explains. "Additionally, coffee contains tannins that cause staining and yellowish discoloration of the teeth."

Drinking black coffee daily can also stain veneers, bonding, and other dental work. To help minimize damage, Dr. Sachar recommends limiting coffee to one or two servings a day instead of sipping it throughout the day. "Sipping coffee all day prolongs the enamel’s exposure to acid, and also increases exposure to tannins that stain the teeth," she says.

She also advises rinsing your mouth with water immediately after drinking coffee to help neutralize acidity and wash away tannins. If you plan to brush your teeth, wait at least 30 minutes afterward, since brushing too soon can damage softened enamel.

Lastly, while it may sound unconventional, Dr. Sachar recommends drinking coffee through a reusable straw made of metal, glass, or silicone. "Drinking through a straw reduces coffee’s direct contact with the front teeth," she says. "This can help prevent staining and minimize enamel exposure to acid. While most people probably won’t do this, if you just spent thousands of dollars on veneers, you might be more inclined."

Related: Should You Brush Your Teeth Before Or After Drinking Coffee?

Running straight to the bathroom after your morning coffee? For some people, black coffee can cause stomach discomfort or trigger acid reflux, especially when consumed on an empty stomach, says Metzgar. "The consumption of black coffee sometimes makes acid reflux symptoms more severe," adds Dr. George.

Black coffee can also stimulate bowel movements. The caffeine in coffee increases hormones that trigger colon contractions and help move waste through the rectum. Some people report needing to go within an hour of drinking coffee, and in some cases, it can happen as quickly as four minutes after finishing their cup.

8. It can keep you up at night

Dr. Metzgar says that drinking too much black coffee, especially later in the day, can make it harder to fall and stay asleep. Consuming about 400 milligrams of caffeine (roughly two medium-sized cups of black coffee) within four hours of bedtime can significantly worsen sleep quality.

"To prevent sleep disturbances, it's best to limit coffee intake in the late afternoon and evening hours," Dr. Metzgar advises. "While there is individual variability, consuming coffee too late in the day may disrupt circadian rhythm and sleep quality."

Related: 107 Insomnia Quotes for Sleepless Nights 

9. It may increase your anxiety

Caffeine is a stimulant, and consuming too much of it increases anxiety symptoms. "Everyone has different levels of sensitivity, but for those who are highly sensitive to caffeine or have high caffeine intake, this can lead to increased heart rate and anxiety," explains Dr. Metzgar.

Drinking too much black coffee in a short period can also cause jitteriness, nervousness and a racing heart.

Related: 'I'm a Therapist—This Is How I Calm My Anxiety in Seconds

Is It Safe To Drink Black Coffee Every Day?

The consensus is clear: drinking black coffee every day is generally safe, as long as you do so in moderation.

So what counts as "moderation"? According to Dr. Metzgar, it means consuming up to 400 milligrams of caffeine per day. "This is equivalent to about four to five 8-ounce cups," she concludes.

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